Scout Setting Up Exercises
I. Positions
1. Standing: Feet parallel, few inches apart. Stand erect, top of head high (note: top of head is above ears. Forehead is not the top), chin parallel with floor, arms easy at side. The ears, shoulders, hips and ankles should be in a straight line, weight over ankles.
2. Sitting: Keep back straight in sitting, lower back against the back of the chair, and feet on the floor. Note: Arm stretch positions named in exercises
| —downward | straight at sides. |
| —upward | close to ears. |
| —sideward | on shoulder level. |
| —forward | at shoulder level. |
When doing exercises, remember always to keep good standing position. Execute the exercises in brisk rhythm, without jerks. Repeat each several times, but not so much that it tires you.
II. Breathing
1. Arms from downward through forward, to upward stretch counting “one.” Arms down counting “two.” Take deep breath as arms go up, and breathe out as arms come down.
2. Arms from downward through forward, to upward, counting “one,” to side stretch, counting “two,” taking full breath, accenting “two” with side stretch. Down to side counting “three.”
Count while doing these exercises, accent on “one.”
III. Arms
1. From downward to side stretch counting “one,” return to downward counting “two.”
2. From side to upward stretch counting “one” (look up), return to side, counting “two.”
3. From downward to forward stretch, counting “one” (don’t slump), return to down, counting “two.”
4. From arms easy, at side, to down stretch, counting “one” (don’t hump), return to arms easy, counting “two.”
5. Arms easy, turn palms out, expanding chest and flattening shoulder blades, stretching down, counting “one,” return to arms easy, counting “two.”
6. Elbows, on shoulder line, and bent, palms horizontal, tips of middle fingers together, thumb touching chest. Move elbows back, flattening shoulder blades, finger tips separating (thumbs make a line outward on chest), counting “one,” return, counting “two.”
7. From last position, elbows bent, stretch arms, sideways, backwards, counting “one,” return, counting “two.”
8. Arms upward stretch, close to ear, body bent continuously side to side. (Do not twist.)
IV. Legs
(These exercises cannot be done in stiff shoes.)
1. From good standing position, roll feet outward, weight on outside of feet, toes curled in, counting “one,” return counting “two.”
2. Alternate foot stretch. Foot stretch is done by raising the heel, bending the knee, the toes and ball of foot remaining on floor. Count “one,” “two,” one count for each foot.
3. Alternate foot stretch, at same time bending the knee, of weight bearing leg, count as in ex. 2. Keep body straight, hips steady.
4. Double knee bend (bend both knees, raising heels, keeping back straight). The knees should bend straight forward over the feet. Count “one” on bend, “two” on return.
5. Alternate backward kick, bending at knee only, counting as in ex. 2.
6. Same as exercise 5 in double quick time. (This is running in place.)
7. Alternate front high knee bend, raising foot from floor. Count as in ex. 2. Keep body straight.
8. Same as exercise 7, in double quick time.
9. Deep double knee bend, raising heels from floor, bringing arms from downward to side stretch with the bend. (This helps to keep balance.)
10. Arms upward stretch, body bent front, hands touching floor.
V. From Lying Position
1. Legs alternately upward stretch, making right angle with the body.
2. Same exercise both legs together.
3. Same as exercise 2, letting feet go back over head.
Note: The best time to take these exercises is before dressing in the morning or the last thing at night before going to bed. Corsets should never be worn during exercises where the arms are raised above the height of the shoulders. No matter how loose they may be, it causes actual injury. Keep watch and see that the feet remain parallel. The tendency with most people is for them to turn out.
A New England farmer’s wife was baking several kinds of pies for Thanksgiving. To distinguish them she marked some T. M. for “’tis mince” and the rest she marked T. M. for “’tain’t mince.” When you are reading this book you will now and then see two mysterious letters which you will promptly obey whether you are sitting or standing. They are the letters S. T. and they mean Sit Tall and Stand Tall.
Horseshoe Formation